Row, Situps, KB Snatch, KB Swing

04/30/14

3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m

W1 Legs & W2 Row, L Sit, Situps

04/29/14

Workout 1 Legs

Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15

Workout 2

6 rounds of:
Row 500m
L Sit to Failure
Situps x 25

W1 Snatch, C&J, Double Unders, Pullups & W2 Arms

04/28/14

Workout 1

AMRAP 8 min
Squat Snatch (135) 7
Double Unders x 21
(4 rounds)
---
AMRAP 8 min
Clean & Jerk (135) 7
Double Unders x 21
(3 rounds, 6)
---
Pullups (strict) 4 x 10
Pullups (kipping) 60
---

Workout 2 Arms

LF Machine Curls 4 x 15
Pushups 4 x 25
Incline DB Curls 3 x 10
Pressdown (bar) 3 x 12
Pressdown (rope) 3 x 20
Hammer Curl 3 x 10
Cable Curl 3 x 10
Overhead Rope Press 3 x 10

Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

Snatch, Squat, Jerk

04/25/14

4 rounds with the following weights 75, 95, 135, 155#
Snatch x 5
Squat x 5
Jerk x 5

W1 Back & W2 Snatch

04/24/14

Workout 1 Back

TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10

Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10

Rest Day - Sick

04/23/14

Rest Day

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